Strength Training Without Weights to Build Lean Muscle Mass

If you are looking to build strength and lean muscle mass, I have great news for you. There is no reason to go to a crowded gym across town when you can build a strong, healthy, and attractive body using no weights at all! Strength training without weights is not only possible, but it will give you excellent results as well. Here are some exercises you should learn.

Push Up

The push up really is the king of body weight exercises for your upper body. It utilizes more muscle groups than bench presses do and can easily be scaled up or down depending on your skill level.

You know the drill, drop down to your hands and feet. Keeping your body completely straight, lower yourself down and back again.

If this is too difficult, you can always lower down to your knees. For added challenge, you can work up to a one-handed push up.

Pull Up

Along with the push up, the pull up will build muscle in your upper body and lead to the lean V-shaped torso that women find so attractive.

Find a sturdy bar or rafter that can safely support your weight. Grab on and pull yourself up to chin level with the bar before lowering yourself back down again.

Many people find pull ups to be too difficult. To make this easier, you can either support some of your weight in your feet by putting them on a chair or other object in front of you, or you can do inverted rows underneath a table, supporting your hips on the floor and pulling your upper body up. If you aren't challenged enough by pull ups, try out doing one-handed pull ups!

Squats

"The king of lower body exercises" doesn't require you to have a heavy barbell across your back. In fact, body weight squats are much safer and will help you build strong legs and glutes women can't keep their hands off of.

With legs shoulder width apart, squat all the way down and back up again. You can hold your arms out in front of you for balance if necessary.

For more of a challenge, you can do pistol squats, which are one-legged squats holding the other leg out straight in front of you.

Planks

Forget about crunches and sit ups. Those exercises will strain and hurt your back and neck in the long term. This stabilization exercise will engage your abs like no other twisting and turning movement will.

In the "up" position of the push up, lower down to your forearms. Keep your body completely straight for as long as you can.

As you can see, strength training without weights can be easily done by anyone, and you'll be assured to build lean muscle mass as well.